If your healthy habits keep failing, you’re probably making the same mistake I did

Advice on healthy habits often felt completely unhinged to me. That level of “drink powdered unicorn tears mixed into jellyfish-hair tea” that no one can realistically keep up with. On top of being packed with ingredients no one has ever heard of, these wellness tips, at least by my standards, tend to take over your life instead of actually improving everyday habits.

Moderation in everything is one of the best pieces of advice I rely on to make life easier. Still, when my neck stiffens up three days in a row and I start seeing my ancestors after sprinting for the tram, I realized it was time to take things more seriously. And since my work constantly exposes me to advice from longevity experts, personal trainers, and nutritionists, I couldn’t ignore the many genuinely great ideas.

I believe that changes in life don’t have to be drastic or complicated to deliver meaningful results. Strict diets and hours-long meal prep aren’t something I could easily fit into my rhythm of life. But small, consistent changes can make a visible difference.

Courtesy of Alo

My journey toward simpler yet more effective habits showed me that the key isn’t the amount of time or the number of rules, but the quality and sustainability of everyday rituals. Over time, I realized it’s better to choose a few small but powerful habits that fit easily into my day than to burden myself with big changes that are hard to maintain. Those small shifts have become the backbone of my day, giving me energy, focus, and a sense of control I didn’t have before.

Simple healthy habits worth adding to your routine

1# I start my morning with three minutes of stretching

It’s enough to wake up my body, loosen my muscles, and prepare for the day without any extra equipment or time. That short ritual gives me a sense of control and clarity before daily responsibilities even begin. Flexibility is easy to lose with age, but if you set aside just a few minutes a day to work on it, your body will thank you for years to come.

2# Breakfast is simple and nutrient-dense

Two boiled eggs and yogurt with a bit of fresh salad make a perfect start to the day. Simple, quick, and effective. Instead of spending energy on complicated recipes, I save my mental bandwidth for more important decisions later on. Plus, this kind of breakfast keeps me full for a long time without sudden blood sugar crashes.

Courtesy of Adanola

3# Keeping glucose spikes in check

Making blood sugar control the guiding principle behind my food choices turned out to be much easier to build into my routine than I expected. Before carb-heavy meals, I take a supplement that helps regulate blood sugar levels, and a salad dressed with vinegar and organic olive oil which also helps reduce glucose spikes is often my go-to starter. This simple step helps me avoid energy crashes and stay focused throughout the day.

4# I swapped juices for tea and kombucha

Fruit juices, even when freshly squeezed and completely natural, are still high in sugar. Instead, I reach for lemonade, kombucha which also supports gut health or hibiscus tea as my main sources of hydration. This small switch has reduced my intake of added sugars while still giving me that refreshing feeling.

Photo: Caroline Taborda

5# I end the day with a thirty-minute walk

Spending the entire day sitting is far from healthy for a body designed to move. That’s why I introduced a walk of at least thirty minutes at the end of every workday. It’s not just about physical activity, it’s also a mental reset. Walking helps me unwind both mentally and physically. I often do it in silence, without electronic distractions, which suits me perfectly. Clearly, the so-called “mental health” walk trend exists for a reason.

6# Sleep is at the top of my priority list

During sleep, fat is metabolized and the body regenerates. I hadn’t realized just how important sleep was until I decided to truly prioritize it, and the changes were obvious. I now get through my daily responsibilities with more mental energy, and my focus has improved significantly. Consistent, high-quality sleep is the foundation of all other habits, because nothing functions optimally without proper rest.

Photo: Angela Roma

In the end, it’s about recognizing the traps in your everyday life and finding solutions that help you work around them. The power of healthy habits lies in consistency. Without overcomplicating your routine, small daily improvements can lead to big changes, the kind you genuinely feel in both body and mind.